As a woman approaches 50 decades old, she will undoubtedly begin to experience a number of changes in her body. Many are hormonal fluctuations due to the onset of menopause, and others are just as a result of normal wear and tear on the machine as time passes. Your dietary supplements must be tailored to meet those changing demands - a multivitamin specifically formulated to your gender and age group can help ease bothersome symptoms and even prevent future illness. I have put together some recommendations to consider when deciding upon the best multivitamin for women over 50. Why do Women Over 50 Need to Take a Multivitamin? There are a couple of distinct types of change that occur in the human body as you reach 50. The first is a catchy one - that your nutrient requirements increase at the same time as your nutrient absorbing capacity is waning (source). This is particularly true in the event of vitamins B12 and D.The second group of changes occurs at the start of menopause when menstrual periods ceased and the body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, heart and breast health, as well as managing moods. It is natural for problems with eyesight, memory and energy levels to crop up with increasing age. This is a standard part of life but there are a few nutrients which can help keep your health in top condition for as long as possible. The aforementioned things mean that without fixing your diet, you are at increased risk of illness farther down the line. Of course it's always best to get your nutrients straight from food, rather than from a supplement (your body absorbs them more easily) however that is not always possible so a multivitamin can help protect all bases. Before you can pick the best multivitamin for women over 50, then you must understand which nutrients are vital for your body in this time. It is crucial to educate yourself and make an informed decision so that you get the best results for the money. Pick a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients which you are not getting from the diet, and when you're a senior woman, these needs differ from that of your younger counterparts. For instance, the Institute of Medicine recommends a daily calcium intake of 1200 mg for women over 50 compared to 1000 mg for those under it. Iron When you are menopausal, you lose less iron after your periods cease and are consequently required to decrease your iron intake. Multivitamins geared for younger girls are usually high in iron content to restore iron lost during phases. Menopausal and post-menopausal women need a multivitamin that's low in iron. Calcium and Vitamin D Reduced estrogen production in older women contributes to a chance of osteoporosis. Gentle, weight-bearing exercises along with high calcium foods such as milk, yogurt and salmon may counteract this and also get more info keep your bones strong. Start looking for a multivitamin which supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to help absorption. B12 When you're over 50, it's harder for your body to absorb vitamin B12 directly from meals. This is because of reduced levels of stomach acid in elderly people (origin). Having a B12 deficiency you'll end up constantly tired, so it's an essential component for a multivitamin aimed at women over 50. Vitamin B12 also helps keep the nervous system, including the mind, so this can help keep your memory sharp also. Folic Acid The majority of us know that folic acid is an essential during pregnancy, but did you know it also plays a part in prevention of heart attacks, stroke and cancer in older individuals? Assess your multi-vitamin label to ensure you're getting these benefits. These are the very best nutrients to help maintain your vision. Elderly individuals typically experience a deterioration in vision, but there is evidence that shows vitamin A may help reduce the risk of macular degeneration (origin) Be sure that you purchase from reputed brands, and check for the United States Pharmacopeia (USP) stamp of quality to the label. Try to select organic brands if that's important to you. Like all products multivitamins too are most successful when fresh, so make certain to check for expiration date. Multivitamins are available in tablet, capsule, liquid and powder forms, each with their own sets of advantages and disadvantages. Choose a form which fits with your lifestyle - if you have difficulty swallowing, a liquid is ideal. A once-daily dose is not as likely to be forgotten than the usual twice or three times daily dose so make certain that you look at the directions. You ought to take the vitamin at around the exact same time daily and don't double up in the event that you miss one. The advantages of multivitamins tend to build more than just enjoy a great diet, and that means you need to be consistent. Side effects like constipation and nausea might happen in the start, but these are often temporary and dissipate with continued usage. If you are prone to allergies, make sure to thoroughly scan the tag for your allergen. In case you've got a long-term illness or are taking prescription medications, you have to be really careful when beginning a multivitamin. Nutritional supplements can adversely interact with many drugs, so discuss all potential risk factors with your physician about your requirements. Your doctor can also give you a complete vitamin and mineral profile so you may update your supplements according to your test results. Maintaining your body armed with nutrients to fight ailments rather than direct up disease prevention is the genuine function of multivitamins. Boost the benefits of the supplements by adding ample fiber, lean proteins, vegetables, and fats that are good to your diet.This video shows some recipes which can help throughout the menopause.